Coach’s Log: Stanford IM Set

  16 Garrett McCaffrey | February 09th, 2013 | Coach's Log, College, Training

The Stanford Men have hooked up all you swimmers and swammers with another impressive workout video. Thanks to Cardinal Assistant Coach Scott Armstrong for sending this our way, Mason Shaw for producing the video, and the swimmer who went a 1:49 on the last 200 IM of the set. Wow.

Here’s the set:

600 (100 free, 50 IM order) @ 8:00

3 x [200 IM (HR 160-170)+ 100 Free] @ 4:30

600 (100 free, 50 IM order) @ 8:00

3 x [200 IM (Descend to all out)+ 100 Free] @ 5:00


Check out the Stanford Distance Set from earlier this season.


If you have a set that you’d like to contribute to SwimSwam’s Coach’s log email Garrett at [email protected]



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16 Comments on "Coach’s Log: Stanford IM Set"

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I would really like to see an interview series on this website with Dave Salo and Garret McCaffrey completely nerding out about swimming. Maybe answer questions from the viewers and such.

So I’m unimpressed, basically it is 2000 warm up and 3 x 200 @ 5:00 descend 1-3. So what if he goes best time +:08? We do 10 x 200 @ 3:00 trying to hold best time +:10 on all of them.

The first round of the 3 x 200 IM’s were not warm up. Nolan was holding under 2:00 on all of them – they were holding a HR of 160-170. Take that how you like it, but he wasn’t exactly cruising.

Exactly and that’s probably not his main set. My team does a set like your 10 x 200’s on 2:40 stroke trying to go all out as fast as you can and that’s just the main set. It’s not the whole workout probably similar to there’s. still is impressive to go under 1:50 in practice no matter if its one or ten. It’s a wearing out set designed to make you sprint tired.

I love seeing workouts from a top university like Stanford. Just one bone to pick… For a normal Joe Schmoe, going a 1:49 from a push in practice while circle swimming would be fantastic; however this is David Nolan and he goes 1:41 in his 200IM and has the 5th fastest time in history. 8 seconds in a 200 works out to be 2 seconds per 50 so here are all of his time with 2 seconds added per 50: 50fr-19.58–>21.58 100fr-42.34–>46.34 200fr-1:34.40–>1:42.40 500fr-4:24.50–>4:44.50 50bk-21.22–>23.22 100bk-45.33–>49.33 200bk-1:39.74–>1:47.74 100br-54.77–>58.77 200br-1:59.35–>2:07.35 100fl-46.97–>50.97 200fl-1:49.46–>1:57.46 100IM-51.30–>55.30 200IM-1:41.39–>1:49.34 400IM-3:50.12–>4:06.12 Most individuals on a high level division I program probably have teammates that put up times (from a push in practice while circle swimming) that are… Read more »

This is a good thought. I do not believe however that you can compare times linearly between the 200 IM and other events even with someone as talented as David Nolan. There are only a few people I wouldn’t be impressed with pushing 1:49, namely Lochte.

Better perspective

Your forgetting to also factor in the lack of a dive which is about 2 seconds plus the lack of racing suit plus the fact that its practice and not NCAAs or even a dual meet.


1:49 is still fast, don’t get me wrong here, and the factors you mentioned would obviously contribute to his time being slower. There are other factors though, like:
-Where would this workout fit into the micro cycle and macro cycle that either Ted or Scott has planned out for the team?
-How far into taper are they at this point as PAC-12s are only a few weeks down the road?
-Was this a race/quality/high-performance day or was it an aerobic day?
that would impact the results in a positive way. Nobody will know and the proof will come at NCAA’s. We will see if he can get his first individual title this year.

On Stanfords web page where the video is linked from it says that the practice video is from Jan 10th.


About Garrett McCaffrey

No one lives the sport of swimming like Garrett McCaffrey. A Division I swimmer who spent 4 years covering the sport as a journalist, now coaches club swimming and competes as a masters swimmer, Garrett truly lives the sport of swimming. After graduating from University of Missouri’s award winning journalism program …

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